All About Macronutrients and How to Track Them

You may already have lots of experience in tracking macros, and if that’s the case, that’s great! But, for anyone who might be new to it, or feels confused or overwhelmed, this is the post for you! 

My goal is to give you an overview on what macros are, how to use an app to track them, how long you should track, and then just my own personal experience with macro tracking.

My goal is only to encourage you to be aware of the types and amounts of foods you are putting into your body for health reasons only!! There are no ‘good’ or ‘bad’ foods, so this post isn’t about that at all. Simply how to track your food and teach you how to have awareness of what your macros are.

**Please note, I am not a registered dietitian, and this is not medical advice. Always reach out to an RD in your state or your primary physician for specific dietary needs and suggestions. This is simply a macro overview and my personal experience/opinion.

What are macros, anyway?

There are three types of macronutrients, or macros. Each one is responsible for different types of fuel for your body and have different effects on the body.

Protein: Protein is the building blocks of muscle. Protein is also responsible for hormone health, disease prevention, satiety and so much more! In terms of calories, 1 gram of protein is equal to 4 calories. That means if you drink a protein shake with 25 grams of protein, you’re getting 100 calories just from the protein macronutrient in that shake.

Carbohydrates: Often seen as something that we should limit (I disagree), and is commonly noted as being ‘bad.’ Carbohydrates are actually a great source of energy for your body and is the main fuel for your brain! Similar to protein, 1 gram of carbohydrate is equal to 4 calories. 

Fats: You see a lot of ‘fat-free’ or ‘low-fat’ in marketing, which might make you think that fats are not the best. But, that’s not at all the case! This is also a macronutrient that is crucial for overall health, hormones, satiety, and much more! Fat is more calorie dense, making 1 gram of fat equal to 9 calories in total.

Who is macro tracking for?

To be honest, it isn’t for everyone! If you are someone who has had a history of an eating disorder, or has fear around food or tends to obsess over calories, then tracking your macros might not be the best idea. That’s okay! We all need to keep our mental health as our number one priority.

However, if you are looking to gain muscle, lose fat, or clean up your diet and understand your macro ratios, this would be great for you!

Keep in mind, tracking macros shouldn’t constantly consume your every thought around food. And you shouldn’t fear going out to eat, eating somewhere where you aren’t in control or don’t know what goes into the food. It should be a flexible approach to understanding your body’s needs and a tool to support your health.

Macro tracking is often used in dieting during a fat loss phase, however that isn’t the only benefit! Lots of people (women specifically) can benefit from eating more calories or eating better quality calories and a more diverse macro ratio. By tracking your macros on a consistent basis, you can get a better picture of how well you’re fueling your body for your specific goals and needs! It can be an amazing tool!

Do I have to track macros forever?!

Absolutely NOT! And anyone who tells you otherwise is out of their minds.

The goal of tracking macros is to eventually be able to trust and understand your own knowledge and judgement of what’s best for your body. If you don’t ever want to track macros, that’s totally fine as well.

When starting out, I’d suggest a minimum of 4-8 weeks to get acquainted with it and to gain a general understanding. It can take a bit of time to get to a point where it isn’t as time-consuming. You’ll learn quickly which foods are best for you and how to make better health decisions.

What app should I use?

There are multiple apps out there that can be used for tracking macros. I personally have always used MyFitnessPal. However, any app will do!

My husband prefers Cronometer, as he also tracks micronutrients and net carbs more closely (for health reasons).

Other apps include: Carb Manager, Fat Secret, My Plate, and several others. Find the one that you like best and go with it!

For purposes of this post, all instructions and information will be in regards to MyFitnessPal, as that’s what I have the most experience in (it’s also the most widely used macro tracking app).

How do I set my macro goals?

Most apps will set a specific calorie range and macro ratio for you based on your answers to specific questions (height, weight, gender, current goals, etc…). I would caution you not to simply go off what they recommend, as they tend to go a bit lower than you might need.

My suggestion is to simply track everything you would normally eat in a day for the first three days or so and see where you’re currently at. Don’t change anything about your current diet while you’re doing this. Then you can take a look at your macro ratios (percentages of carbs, fats, and protein based on your total calories per day) and determine what changes you might need to make.

Changes might look like eating a higher percentage of your calories from protein (a common nutrient lacking in American diets), or you may realize you aren’t eating enough fiber overall. Although fiber isn’t a macronutrient, it is important for digestion/regularity and satiety. Eating enough fruits, vegetables, nuts and seeds can really make the difference in reaching this goal.

Other changes could be that you either need to increase or decrease your overall calorie intake. If your current goal is fat loss, but you are either maintaining (for a period of more than 4-6 weeks) or are gaining weight, then you may be consuming too many calories to be considered in a deficit. In that case, you would want to slightly decrease your overall calories. If, on the other hand, your goal is maintenance or muscle/weight gain, and you are losing weight or feeling extremely fatigued, you may need to increase your overall calories. I suggest adding to your fats and carbohydrates gradually if this is the case.

I recommend slight changes after several weeks of sticking to a set of macros. It takes time to see change and know if the macros you’re at are working for you. Changing them too frequently (anything less than 4 weeks at a time) will not allow you to get the feedback from your body that you need.

Keep in mind that ALL macronutrients are needed for your body to function at its best. Don’t cut your carbs or fats too low! I would not recommend less than about 150g carbs and 50g fats (for the average female). These macronutrients are key and you need adequate amounts on a daily basis just for normal bodily functions.

How do I actually track my food? Do I have to weigh out everything?

In theory, yes. Ideally, if you want to be specific and have a clear picture of your macros on a daily basis, you will need to weigh each item you consume and track it in your app. This would also be the case if you have been tracking loosely for a while and are not seeing progress. In that case, tracking EVERYTHING might be helpful.

However, in practice, no. It isn’t realistic that you would have time or be able to weigh out every single item you put in your mouth on a daily basis. Consider that items like leafy greens, fibrous vegetables, etc, have a rather low caloric profile. I wouldn’t expect that you need to be weighing your spinach. 

It is a good idea to try your best to track as much as you can, especially in the beginning. Keep in mind that BLTs (bites, licks and tastes) also all add up and may be adding more calories than you think.  This includes stealing bites from your kid’s plate, testing your recipe as you make it, or mindlessly grabbing a handful of a snack. It all counts toward your macros.

In order to accurately track your food, you’ll want to purchase a basic food scale. Any scale will do, so long as it can track in grams and ounces.

For packaged food, or food that lists either a barcode or nutrition label: the easiest way to track this is to use the scanner option. You can scan the barcode, and most likely, the correct food item will appear within the app. You will then be able to change the portion size to reflect the actual amount you consumed.

 

Select 'diary' at the bottom to add a new meal/food
Click 'add food' under the correct meal/section
Click the barcode and scan the package

For items such as produce, or those that don’t have a label, you can enter the food into the search bar and find the best option. Those entries that have a check mark next to them are usually best as they are verified that the amount of macros is correctly associated with the amount of calories. But even if you can’t find a verified source within the app, tracking something is better than nothing!

Use the search bar to enter the item
Select the best option
You can now enter the exact amount you consumed

How do I create a recipe in MyFitnessPal?

Creating a recipe for either frequently consumed meals, or for large recipes (think casserole dish) is such a helpful tool for tracking macros. I use this all the time!

This can be done fairly easily through the ‘create a recipe’ option within the app. This would be great if you prep a meal and plan to eat it each day for lunch that week. Once you have the recipe created, you can simply add it to the correct day and change the amounts as needed. Much easier than entering each individual ingredient each day.

Click the menu bar in the top left corner and select 'recipes, meals & foods'
Click the 'create a recipe' bar on the bottom of the page
To creat your own recipe, you'll want to choose 'enter ingredients manually'
Name your recipe and select the appropriate number of servings
Begin adding ingredients
To do this you will search for the item and select the correct option. You can also use the barcode option here as well.
After selecting the correct amount, the item will now appear as an indgredient in your recipe
Once all ingredients are added, click the bottom 'next' bar. Now you can view the full recipe and update the amounts or servings if needed. When done, click 'save.'
Now you can search for the recipe within the diary setting and add directly to your meal

How Do I Track Food From a Restaurant?

For the most part, tracking your macros at a restaurant isn’t that much different. Most restaurants have nutrition available in MyFitnessPal, or it can quickly be found on their website or menu.

To find this in MyFitnessPal, search the restaurant and the name of the food item/entree and select the correct item from the list of options. If you can’t find the exact item, you can either try searching a similar item made at a different restaurant or find the next best available option. Again, this is a case where tracking SOMETHING is better than nothing at all. An estimate will help you get an idea of how you can still meet your goals.

Include the restaurant name and name of the item/entree in the search bar
Once selected, you can update to reflect the correct amount consumed and then add to your diary

Final tips and tricks!

  • Keep it simple while you are still starting out! One of the easiest ways to get started with macros, is to eat similar meals on a frequent basis. For example, meal prep your lunch and dinner, that way each day the only items changing are your breakfast and snacks. This makes tracking less overwhelming and complicated.
  • Don’t allow tracking to consume your life! It’s only a tool, and not meant to be obsessed over. Don’t be afraid to go out to eat or enjoy your favorite foods. Not every meal is meant to be tracked. Enjoy your food and enjoy the memories made with friends/family while out to eat. Balance is key!
  • Try tracking your protein and non-negotiables first. For me that includes some type of fun treat or dessert that I know I want that day. Protein tends to be the macro that’s more difficult to meet, so tracking it first can be helpful in reaching your target. And in terms of tracking in a treat, this ensures you get to eat what you want and can then plan the rest of your day accordingly. I NEVER skipped dessert while cutting last year. And it really helped me to stay consistent and able to hit my macros each day without ever feeling deprived.
  • Be consistent! If trying to reach a certain goal (whether gain or loss) you will need to be consistent. Change takes time and patience. Don’t give up too quickly when you have an off day or get overwhelmed. Don’t forget that weekends also count as well.
  • Remember that nutrients still matter! Yes, you could eat Reece’s cups for every single meal and still meet your overall calorie goal in any given day. But that won’t get you the results you want over time, and you will definitely not be feeling your best. Eat a balance of healthy foods and treats each day. Pay attention to your macro ratios and fiber on a daily basis to ensure you’re eating the proper nutrients.
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